Vajrasana Version I

1. Start by kneeling on the floor or a yoga mat. Make sure that your knees, big toes, and ankles are touching each other.

2. Gently lower your buttocks onto the heels and sit down so your heels are on either side of your hips. Ensure your back is straight and your hands are resting on your thighs.

3. Keep your hands on your thighs with your palms down or bring them together in a prayer position at your chest.

4. Focus on sitting up straight with your spine elongated, and your shoulders back and down away from your ears to maintain a good posture.

5. Close your eyes and take deep, slow breaths. Try to relax and let go of any tension in your body. Maintain this position for 30 seconds to a few minutes, depending on your comfort level.

6. To release the pose, use your hands to push yourself off your heels, come back onto your knees, and then transition to a sitting position with your legs crossed.

7. You may repeat the pose if desired, keeping in mind to maintain steady breathing and to focus on the stretch in your quads and relaxation throughout the pose.

Tips: If you have knee pain or discomfort, use a folded blanket or cushion for support under your knees or between your calves and thighs. For beginners, start with shorter durations and gradually increase as you become more comfortable with the pose.

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